AUTHORS
NUTS
FOR LIFE
Nuts for Life inspires people to enjoy a healthy handful of nuts every day by educating them on the health benefits of regular nut consumption . Follow them on Instagram
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MELANIE OLSEN Mel Olsen is a Brisbane-based Accredited Sports Dietitian and Nutritionist . Working in team sport , including managing the nutrition program at the NRL Dragons , her expertise lies predominantly in helping developing athletes achieve peak performance through specific and results-based nutrition strategies .
BROCCOLINI , PECAN AND SALMON BOWL
Serves 2
This seasonal salmon bowl will put a spring in your step and a smile on your face .
INGREDIENTS
} 1 tsp olive oil } 2 x 100g skinless salmon fillets } 1 bunch broccolini ( 85g ) } ½ cup pecans ( lightly toasted , 60g ) } 1 cup brown rice ( cooked ) } 1 orange ( peeled and sliced ) } 4 radishes ( sliced ) } 1 spring onion ( sliced )
Dressing } 2 tbsp almond butter } 2 tsp tamari or soy sauce } 1 tsp miso paste } 1 tsp maple syrup } 2 tbsp lime juice
METHOD
1 . Whisk together almond butter , soy sauce , miso paste and syrup . Whisk in lime juice until smooth . Dressing will thicken as it sits , thin with water if desired .
2 . Preheat a skillet over medium heat . Drizzle salmon with oil and cook for approximately three minutes per side , or until cooked to your liking . Remove salmon from pan and set aside . Roughly flake when cool enough to handle .
3 . Wipe skillet , fill about half way with water and return to heat . Add broccolini and simmer for a few minutes until bright green and tender-crisp . Refresh under cold water .
4 . Roughly chop half the pecans and stir through rice , divide into two bowls . Top rice with salmon , broccolini , orange , radish and remaining pecans . Drizzle with dressing , sprinkle with sliced spring onion .
FISH TACOS
Serves 4
These tacos are packed with fresh seasonal ingredients – don ’ t skip the fruity salsa as it ’ s guaranteed to take your tastebuds to the next level .
INGREDIENTS
} 1 tbsp olive oil } 8 mini corn tortillas } 4 x white fish fillets } 1 tbsp mild paprika } 300g packet slaw mix } 2 tbsp coriander } 2 tbsp French dressing } low fat feta ( optional )
Salsa } 1 small avocado ( chopped ) } 1 tbsp lime juice } 1 punnet strawberries ( halved ) or 1 mango diced
METHOD
1 . Preheat oven to 200 ° C .
2 . Using a lightly oiled fry pan ( mediumhigh heat ) or a sandwich press , warm tortillas for 2-3 minutes per side , then set aside somewhere warm .
3 . Sprinkle fish fillets evenly with paprika , then spray with olive oil and cook in fry pan over medium-high heat for 3-4 minutes or until just cooked through . Transfer to a plate and leave to rest for two minutes .
4 . Meanwhile , combine coleslaw mix , coriander and French dressing in a large salad bowl . Place avocado and lime juice in a second small bowl , mash roughly with a fork until almost smooth . Mix through diced mango or strawberries .
5 . To serve , place slaw mix on warm tortillas , top with fish fillet then add mango salsa . Add optional crumbed feta .
YMCA HEALTHY LIVING MAGAZINE 7